In Season 4, Randi's family managed to completely change their lifestyles and complete an incredible fitness goal together.

Randi's parents worked hard to empower their children to make better choices around food, and that led to them making some impressive changes. They took their children from having very little interest in or knowledge about healthy eating, to becoming pint sized nutritional experts.

If you remember Monaca's episode from X-Weighted: Families Season 4, we saw how she was feeling disconnected from her Mom and the affect of the gaping emotional chasm between them. Monaca felt neglected, like her Mom was always critical when they did interact, and that she favoured her 3 year old brother, Brock, over her.

Getting your family outside to exercise needn't involve any more effort than strapping on a pair of shoes and opening your front door. Here are some suggestions for fun walking activities designed to get everyone moving and enjoying the great outdoors:

Use the dog as an excuse. If you don't have a dog, borrow one, then head out to the nearest dog-friendly beach or park for a hike. Let Fido act as motivator to get your kids off the couch.

Sitting down to eat a family meal is something that many of us neglect to do these days, thanks to our ever busy lives and scheduling issues. However, the benefits of doing so can be huge, says parenting expert Julie Freedman Smith, who along with Gail Bell owns the company Parenting Power, which is based out of Calgary and offers coaching and workshops for parents.

When you first make the switch to eating healthy, especially if you aren't exactly an expert when it comes to nutrition, it can seem awfully expensive.

When you are trying to eat healthily, boredom can set in for kids as well as adults. Involving your child in the selection of what goes into their lunch bag is probably the best way to teach them what is healthy, and make sure you are giving them foods that they will actually eat.

Here are some suggestions of healthful foods to put into their lunch bags:

 1)   Throw a boiled egg into your kid’s lunch bag. This protein-packed snack is fun to shell (although you’ll need to do that in advance for younger children and put it in plastic wrap) and eat.

In the Anthony episode of X-Weighted Families Season 4, we saw how latchkey kid Anthony was suffering from being left alone to fend for himself, and the impact that had on his health. His parents, Sherri and Louis, lead busy lives and worked long hours. Through their X-Weighted journey, they realized the impact that their busy lives had on Anthony,  and made changes in order to be there for their son.

If your child has low self-esteem, it will affect their quality of life and ability to make good choices in their lives. As a parent, one of the greatest things you can do for your child is to give them a strong sense of self and confidence in who they are. Here are 5 ways that you can help your child to develop great self-esteem.

In the Madison episode of X-Weighted Families Season 4, we met her Mom, Michelle. Michelle was struggling to be a role model for her daughter: Madison knew that her mom was unhappy with her appearance. Seeing Michelle change and grow until she was a fantastic role model was powerful and inspiring.